Keeping the Gut Happy
Q. I often experience gas and bloating, and it doesn’t seem to be related to any particular food. Is there a way I can solve this problem naturally?
A. Gas and bloating are often signs of an imbalance in the bacteria that live in our digestive tract. The healthy bacteria, called normal flora, help keep our digestion running smoothly and our immune system in check. They also make some vitamins for us. Broad spectrum antibiotics, used for bladder, sinus, ear, or lung infections, can kill some of the normal flora.
For example, when you rototill your yard, if you don’t plant grass, then the weeds will gain a foothold. This is similar to what can happen after taking a course of antibiotics: The opportunistic bacteria and yeast — the weeds — can gain a foothold, which in turn leads to gas and bloating.
Probiotic and flora supplements can help restore the balance of the “good” bacteria. Look for ones that contain both Lactobacillus and Bifidobacteria species, with five to 10 billion live organisms, also called CFU (colony forming units). Some supplements will also contain FOS (fructooligosaccharide), which acts as food for the good bacteria. These should be taken before bed. Be careful about eating sugar, especially at night, as this can feed the yeast and bad bacteria. Concentrate on high fiber foods such as whole grains and vegetables, because fiber supports the growth of normal flora.
If the gas and bloating are associated with bleeding, cramping, constipation, or diarrhea, remember to see your primary care provider to rule out any serious conditions of the digestive tract.
— Arianna Staruch
Getting Good Body Care While Training
Q. I am training for a marathon. How can massage therapy or chiropractic care help?
A. Hands-on health care of chiropractic and massage are helpful at all stages of training and performance. The right mixture of care depends on the specific performance and health goals, as well as individual treatment needs.
I prefer to see a patient-based versus a technique-based approach. A patient-based approach asks the patient what he or she wants to do, how quickly he or she would like to do it, and then formulates a treatment plan following a detailed examination. The exam shows how far the patient is from his or her desired goal.
I recommend this approach when seeking massage therapy as well. It sounds very simple, but it is actually complicated by the variables of the provider’s skill level, patient knowledge, experience base, effectiveness of care, and follow-through on conditioning. With a skilled provider and an accurate assessment, a motivated patient should arrive at a realistic goal in a timely manner.
A technique-based approach is one in which everyone seeking care receives the “XYZ” method, and the emphasis of care is placed on the treatment method, rather than the patient’s goal. The best approach is treatment by a skilled provider experienced in many methods who maintains the patient’s goals as priority.
Some general guidelines to keep in mind when seeking hands-on care:
Deeper and more aggressive body work can be done when an event is farther away and there is recovery time available. Within five to seven days from an event, deep work should be limited to the areas of complaint, and moderate pressures used in other areas to limit the release of inflammatory proteins from pressure. Within one to two days after the event, massage is an excellent way to speed recovery and provide an audit, identifying muscles to stretch that were previously not known to be sore.
Working with the same provider over time helps when miscellaneous issues arise, because he or she can help prioritize the treatment needed to help you achieve your goals. Passive care helps with recovery but cannot replace base conditioning.
On a practical note for people traveling, try to find providers by referral, being sure to ask what their experience is and what makes them good. During a massage, if you realize the touch is OK, but the skill level of the therapist is not experienced, ask them to focus on what they do best. This will help them relax and make the most of your time and expense. Also, keep in mind that cost and quality of service do not always correlate. Lastly, no matter what the provider’s title is or what the technique used is called, you should have a feeling of trust, efficacy, and a positive connection with the person working on you.
— Jacob May
This Issue’s Experts
Arianna Staruch, ND, is a naturopathic physician focused on women’s health issues and can be reached at 503-279-0205 or arianna@clearh2o.org.
Jacob May, DC, brings careful thought and analytical thinking blended with a holistic approach to medicine and can be reached at 503-279-0205 or jacob@clearh2o.org. |
